10 Foods That Fight Hair Loss and Support Thick, Healthy Hair, 

When it comes to thick, healthy hair, the most important diet-related step you can take is to fill your plate with mostly plant-based foods. Follow a Mediterranean-style plan and regularly eat protein from nutrient-dense sources, fiber-filled veggies and fruit, 100% whole grains, and healthy fats from nuts, seeds, and plant-based oils. A balanced diet will help you get enough of the key nutrients that keep skin, hair, and nails in great shape.

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Colorful fruits and veggies provide a variety of antioxidants (like vitamins A, C, and E) necessary for cell regeneration.  Eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, and beans provide protein.Dairy products are also packed with crucial minerals like zinc and calcium, and often get fortified with the beneficial vitamins A and D. Choose 100% whole grains for fiber, zinc, iron, and B vitamins. 

 

If you’ve recently noticed significant hair loss, your first step is to check with your physician. It could indicate an underlying medical condition. You should especially talk to your doctor before trying any hair supplements. While the additional B vitamins can help in specific cases

                                   

1: Salmon

As a rich source of omega-3 fatty acids and protein, salmon has many health benefits beyond supporting  Skin and Hair,

45 Healthy Salmon Recipes That You’ll Want To Make Again And Again

 

 

 

SUMMARY: Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more are needed.

 

2: Eggs

Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12 . Make sure you keep the yolk in your scramble to get the most vitamin D

 

 

SUMMARY:Eggs are a great source of protein and biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss.

 

3: Berries                                                  

Berries are loaded with beneficial compounds and vitamins that may promote hair growth.

This includes vitamin C, which has strong antioxidant properties.

SUMMARY:  Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth.

 

4: Spinach

Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth

SUMMARY:   Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss.

 

5: Avocado

Avocados are delicious, nutritious and great source of healthy fats. They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs

Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.

SUMMARY: Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth

 

7: Nuts  

Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.

an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair los Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.For For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needsWhat’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss

8: Chia Seeds

Looking for a vegetarian or vegan source of omega-3s? Chia seeds are full of them, not to mention fiber, protein, and antioxidants. These tiny, shelf-stable seeds can go in anything from soups to cereal, smoothies to puddings.

 

9: Seeds

Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium

An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins

SUMMARY: Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth. Some seeds also contain omega-3s, which have been linked to hair growth.

 

 10: Beans

Beans are a great plant-based source of protein, which is essential to hair growth.Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. They also provide many other hair-healthy nutrients, including iron, biotin and folate 

SUMMARY: Beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health. Together, they may aid hair growth.

 

 

 

 

The Bottom Line

What you eat can have a huge effect on the health of your hair.

A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.

Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.

If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.

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